22.08.2014 - LacEnd + Strength

2 sets @100%
6 kb swings - 40kg
40m shuttle (20-20m)
3 minute rest

- 3 minute rest

12-9-6 FT @100%
Thrusters - 40kg
Pull ups

- 5 minute rest

12-9-6 FT @100%
OHS - 40kg
Burpee box jump - 24"

20s each 
+
1:37
+
2:59 - Jelly legs

A. PC + HC + 2 SJ; 6 sets; 3 minute rest
90, 95, 100, 105, 110, 115 - Felt really good here!

B1. Clean pull; 2x6; 30s rest
130 x3 sets, 135 x3 sets

B2. Floor press; 5x6; 2:30 rest
80

18.08.2014 - Thorium Throwdown Tester

A. PS + SB + OHS; Every 2 minutes x10
60, 65, 70, 75, 77.5, 80, 82.5, 85, 87.5 - Failed the power snatch at 87.5 but completed the complex.

B. Front squat; 2 @75% EMOM x10
150kg - Felt ok.

C1. Ring row @3121; 8-12 x5; 30s rest
10, 8, 8, 9, 8 - These were mega hard!! 

C2. RDL @30X1; 5 x5; 1 minute rest
80 x2, 90x2, 100x1

3 minute AMRAP - steady
GTOH @50kg

- 1 minute rest -

3 minute AMRAP - T&G
GTOH @45kg

- 1 minute rest -

3 minute max cal row

33 reps - All singles, easy breathing.
+
32 reps - Touch & go reps, was aiming for 10's but struggled to hit this was hitting 5-7 reps each set. This gassed me way more than the singles at 50kg.
+
62 cals - I was just holding on for the 3 minutes by this point.

14.08.2014 - Snatches, Push Jerks & MAP

A. 3 position snatch (hang, below knee, floor) x6 sets; 3-5 minute rest

60, 70, 75, 80x (floor), 80, 85x (floor)

B. 3 push jerk EMOM x10

90 x6 sets, 95 x2 sets, 100 x3 sets - All reps T&G 

C. Good morning @3311; 5-5-3-3

40(5), 50(5), 55(5), 60(5)

+

3 minute AMRAP @80%

5 muscle ups

35 double unders

- rest 4 minutes -

5 minute AMRAP @80%

10 OHS @50kg

10m forward bear crawl

10m backward bear crawl

- rest 4 minutes - 

5 minute AMRAP @80%

5 wall climb

20 KB swings @24kg

3 unbroken
+
4+10 unbroken
+
2+4 

Saturday 19.04.2014

AM

AMRAP 15 minutes
10 OHS - 60kg
10 C2B pull ups
10 box jumps - 30"

7 - Four rounds unbroken overhead squats, my elbows were getting really painful locked out overhead. 

PM

A. Bench press; 10-7-3x3-1-1-1
60 (10), 70(7), 80(3x3), 90(1), 100(1), 106(x)

B. AMRAP 7
3 handstand push up
3 strict ring dips
3 clapping push ups
7 - Really tough! Dropped to singles on the ring dips.

C. Skull crushers; 3x8-12
20(12), 22.5(12), 25(9) - Found using a barbell tougher than the KB last week.

D. 100 banded tricep push down

E. Incline reverse flies; 3x20
5kg

10.03.2014 - CrossFit Open 14.2

187 reps. A little disappointed with this as i was aiming to finish the 16's. It wasn't the grip or my lungs that stopped me it was my general energy levels! After a weekend of coaching on the Olympic Weightlifting Cert then a full day travelling home from Copenhagen i was really low on energy. Onwards and upwards, remembering the long term goals!   

28.01.2014 - CrossFit Thames

It's not big and it's not clever to do your AM & PM sessions in one go, but sometimes it has to be done. Today was one of those times, i'm in London with work until Thursday so didn't have time to get to the gym for my AM session. I did however have time to get over to Canary Wharf and train at CrossFit Thames.

Since I was doing both sessions in one go i started with the PM strength work followed by the AM conditioning. 

A. Power snatch + snatch balance + overhead squat; every 2 minutes x10 sets

- 50, 55, 60, 65, 70, 72.5, 75, 77.5, 80, 82.5. Started light and ramped up in weight since my snatch had been feeling sketch recently. 

B. 2 Front squat @75%; every minute x10 sets

- 105kg no real issues here other than my legs feeling tired.

+

For time @100%

10 thrusters @50kg

10 c2b pull ups

10 thrusters

- rest 4 minutes -

15 kb swings @32kg

15 burpee tuck jumps

- rest 4 minutes - 

15 c2b pull ups

7 squat clean @70kg

12 burpees to plate

1:14 - unbroken, second set of thrusters felt heavy

+

1:13 - unbroken

+

1:59 - unbroken c2b, fast singles on cleans.

25/01/2014 - AM Conditioning + PM Strength

AM

3 minute AMRAP @80%
5 muscle ups
35 double unders

- 4 minute rest -

5 minute AMRAP @80%
10 overhead squats @50kg
10m forwards bear crawl
10m backwards bear crawl

- 4 minute rest -

5 minute AMRAP @80%
5 wall climbs
20 KB swings @32kg

3 - unbroken, muscle ups felt good.
+
4 - unbroken, the bear crawls made my hips feel like they were cramping!
+
2+1 - wall climbs fried my shoulders!

PM

A. 3 position snatch (hang + below knee hang + floor) x6 sets, 3-5 minutes rest.
- 60, 65, 70, 75, 80x, 80

B. EMOM x10
3 push jerk @70-75%
- 80kg. Worked on t&g cycling of reps.

C. Good morning, 5-5-3-3 @3311
- 40, 45, 50, 55

D. 3x8-10 weighted GHD sit ups
- 3x10 with 9kg dynamax ball

OHS, Squat Snatch & C2B Pull Ups

OHS, build to a 1RM
- 60, 70, 80, 90, 100, 105 PB, 110(x), 110 PB, 115 PB. Failed to get the bar stabilised overhead first attempted at 110kg. Thought i had loaded 112.5kg on the bar for my last lift, only realised i had actually put 115kg on when i was stripping the bar down.

+

AMRAP in 10 minutes:

10 Squat Snatch @ 95lbs

10 C2B Chin-ups

- 5+2, went well through the first 3 rounds then i tore my hand on the 4th round of C2B. Snatches went 10, 4-3-3, 4-3-3, 4-3-3, singles, i went with singles on the last round to try and protect the hand. C2B went 10, 10, 10, 8-tear-2, singles.

Monday, Tuesday & Wednesday

Monday 3rd May

Paused Snatch - 2rm
40
60
70
75
80
85x(1)x(1)

Paused Clean & Jerk - 2rm
60
80
90
100
110
115

Back Squat - 3x5 (use weight from last weeks top set)
Skipped due to knee pain again

Conditioning
3RFT:
5 Power clean - 100kg
15 C2B pull ups
400m Run

11:13 Cleans in singles, all C2B unbroken

Tuesday 4th June

15 minutes L-sit to tuck planche
Short on time will make up Thursday

Push Press - 3x3 (use top set from last week)
90x3x3

Conditioning
AMRAP 20
Suicide sprint 20-40-60m
10 DB GTOH
60s Rest

11

Wednesday 5th June

Power Snatch + Hang Snatch + 2 OHS - 85%x1, 90%x1, 95%x1
70
72.5
75

Power Clean + Hang Clean + Jerk + Jerk - 85%x1, 90%x1, 95%x1
92.5
100
105

Front Squat - 3x3 (use 1 1/4 1rm)
Skipped due to knee pain

Conditioning
3RFT:
10 C2B pull ups
100 Double unders
10 GHD sit ups

6:05

OHS's & 2012 Games Chipper

Overhead Squat - 5rm
40
60
70
75
80

Default PB as i've never went for a 5rm before.

Conditioning
For time:
10 OHS - 70kg
10 Over box jumps - 24"
10 Thrusters - 60kg
10 Power cleans - 90kg
10 T2B
10 Burpee muscle ups
10 T2B
10 Power cleans - 90kg
10 Thrusters - 60kg
10 Over box jumps - 24"
10 OHS - 70kg

14:24

Friday, Saturday & Sunday

Friday 19th April

Jerk from Split - 50%x2x15 on 90s (% of 1rm jerk)
62.5kg

AMRAP 15
2 T&G power cleans - 100kg
2 Strict muscle ups
200m row

6+2

1&1/4 Front Squat - 2rm (must be completed within 10 minutes of the AMRAP)
60
80
100
120

Midline
3x1 minute on 1 minute off plank holds

1 Hang Snatch + 1 OHS - Max
60
70
75x
75
80
85x
85 PB
90 PB
95x

This was not programmed i just joined in with the competitors class as i had never tried this complex before. Hit a PB hang snatch, all in my nanos!!

Saturday 20th April

Snatch DL to Low Hang Snatch - Max (low hang is 1" hover above ground)
40
50
60
70
80
85
87.5x

Clean DL to Low Hang C&J - Max (Low hang is 1" hover above ground)
60
70
80
90
100
110
115
120
122.5x (Jerk)

120kg for this complex ties my 1rm C&J, think it's time to retest!!

Conditioning
AMRAP 15
10 Burpee pull ups
10 Hang clean thrusters - 45kg

6+8

Sunday 21st April

Rest day

Snatches and Overhead Squats

Snatch - 15x1 on 1:00, start at 80% and build to max
72.5
75
77.5
80
82.5x
82.5
85
87.5x
87.5
90x
90
92.5x
92.5 PB
95xx

Conditioning
For time:
9 Overhead squat - 60kg
200m Run
6 OHS
200m Run
3 OHS
200m Run
6 OHS
200m Run
9 OHS

5:39

Accessories
3RNFT:
10 Strict pull ups
10 Strict ring dips

Jerks and HSPU's

Split Jerk - heavier than last week
100kgx3x5

Conditioning
On a 20 minute clock with no rest in between
AMRAP 10 minutes
Hand stand push ups - 20kg plates with ab mat between

65 Reps

AMRAP 10 minutes
10 Overhead squats - 60kg
75 Double unders
20 Back extensions

3+1

Nannie

BB Gymnastics
Snatch
15 minutes technique work, focusing on staying back.

Clean & Jerk
15 minutes technique work, focusing on foot work.

Skill
EMOTM 10 pull ups for 10 minutes

Unbroken all butterfly, relativly easy should have probably went with 15 reps.

Conditioning
Nannie
For time:
50 Double unders
15 Overhead squats - 42.5kg
40 Double unders
15 OHS
30 Double unders
15 OHS
20 Double unders
15 OHS
10 Double unders
15 OHS

6:19 Rxd

Unbroken through 4 rounds, last round broken 10-5.

Midline
50 GHD sit ups

5 WOD Throwdown Day

I took the day off work today as a couple of guys were coming to the gym for a full day of throwdowns. There was 5 of us in total, me and Lee Howe from CF Teesside, Dan Watson from CF Cardiff and Jordan Wallace and Alex Younger from CF Tyneside.

We kicked the day off with some C&J's, the workouts for the morning we picked from a hopper deck. The two afternoon workouts were programmed by Lee and Danny.

WOD 1
Clean & Jerk
60
70
80
90
100
105
110
115 tied PB
116 xxx

Rest 10 minutes

WOD 2
For time
10-20-30
Ball slams - 9kg
Walking lunges
Overhead squats - 42.5kg

6:32 Rxd

Rest 10 minutes

WOD 3
Fran
21-15-9
Thrusters - 42.5kg
Pull ups

4:43 Rxd

13 seconds off my PB but i'll take that after 60 walking lunges and 60 OHS!

Rest 1 hour for a feed

WOD 4
3 Rnds for time
7 Muscle ups
14 Wall balls - 9kg to 12ft
21 Over box jumps - 24"

8:07 Rxd

Rest 30 minutes

WOD 5
For time
200 Double unders
JT
21-15-9
HSPU
Ring dips
Push ups
200 Double unders

18:24 Rxd

PB 200 unbroken double unders!!

Such an awesome day, training with people better than you is the best way to improve!

Snatch, OHS, C2B

BB Gymnastics
Snatch 2-2-2-2-2-2

60
65
70 PB
72.5 PB
75 PB
77.5x

Pleased to hit 1kg below my old 1rm for a double.

Strength
Overhead Squat 1-1-1-1-1-1-1
70
75
80
85 PB
87.5 PB
90 PB
92.5 PB
95 PB
97.5x

That's a 12.5kg increase with zero overhead squatting, must be all the snatching and squating.

 

Conditioning
12-9-6 for time:
OHS - 50kg
C2B pull ups

1:52 Rxd

Everything UB, sqaut snatched the first rep in each set.

Nancy

Strength
1) Over Head Squats 5-3-3-1-1-1

70 PB
75(2)
75 PB
80
82.5 ff

5 reps at 70kg was a battle, shoulders were starting to wobble on the last 2 reps. Lost the 3rd rep forward on the set of 75kg. 82.5kg is my current PB but my shoulders were taxed from the sets of 5 and 3's.

2) Weighted Ring  Dips 5x5

10
16
20
22
24(2-1-1-1)

Ring dips are getting a lot better, pleased to get 4 sets unbroken.

Conditioning
'Nancy'
5 RFT:
400m Run
15 OHS - 42.5kg

15:13 Rxd

First 400m run in around 1:15, and the first set of OHS unbroken. Thats when it went down hill, the runs became harder and harder as my lower back went into spasm. Second set of OHS unbroken, the third 400m run was about as quick as a Peter Kay dad run. The third set of squats was the first of two sets i broke, i say broke but the third set was more of a loss of concentration. I lost the bar forward on the 14th rep, meaning i had to break that set in to a 13 and a 2. The second set i broke was in round 4, i just let that little voice in the back of my head telling me to rest get the better of me, and broke the set in to a 9 and a 6. I set out on the last round trying to run  similar split time to the first round, but the back spasms made this impossible. Last round of OHS unbroken.
I was aiming for sub 15 prior to the WOD, but im not overly dissapointed with 15:13. If i go harder on the runs next time i will be sub 15 for certain!

Midline
1a) Reverse Hypers - 20, 15, 10
1b) GHD sit ups - 20, 15, 10

Split Jerks/Hundreds WOD/Weighted MU's

BB Gymnastics
20 minutes Split Jerk technique work

60x3
70
80
90 f, 1
100
105 f, f

Arms like spaghetti from Angie yesterday.

Conditioning
For time:
100 Pullups
100 KB Swings 24kg
100 Double-Unders
100 Over Head Squats - 42.5kg

Notes: There is a STRICT 20 minute time limit. Do not finish this WOD if you go over 20 minutes.

20 min cap + 20 OHS

Feel confident i could complete this in under 20 minutes fresh. My arms and back were already fried before starting due to yesterdays Angie, which meant i struggled with the pull ups and KB swings.


Yesterdays catch up
5 minute AMRAP of:
Weighted Muscle-Ups 20/10#

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

11

All reps no false grip with a jump to ring, 1 failed rep.

15/01/12

1a) HSPU 3xME (games standards)
2, 2, 5

Fell of the wall after 2 on the first two sets. 2 strict then 3 kipping.

1b) Chest to bar pull ups 3xME 
17, 20, 16

2) OHS 1-1-1-1-1
70
75
77.5
80 (tied pr)
82.5 PR

3) CF Leeds WOD

Buy in - 50 DU's
3 rds
20 H/R push ups
15 T2B
10 OHS - 50kg
Cash out - 50 DU's

DNF

Double unders unbroken, h/r push ups unbroken, t2b 13-2.

Then I tweaked my shoulder losing the bar behind.

OHS & 1K Run

Overhead Squat 

70x3 PR (new 3rm)
75x2 PR (old 1rm)
80x1 PR (new 1rm - bodyweight)

1K Run - 3.37